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May 1 – 31, 2022

Your bike takes you places. This May, be amazed by how far you’ll go together.

 

Thank you to everyone who participated in MILLION MILE MAY, our virtual month-long cycling challenge.

Anywhere you ride, however you move. Go the extra mile for free bike education.

You’re part of our global celebration of cycling as a vehicle that unites, motivates, and inspires.

 

From May 1—31, cyclists from 17 countries and 34 states biked more than 130,000 miles as part of our free Million Mile May virtual event. Whether commuting to work, biking to your local bodega to grab a snack, or leisurely cruising around your neighborhood, this global community of more than 1,400 cyclists banded together to champion our mission of keeping bicycle education free and working towards a safer streetscape for all.

 

Throughout the month, you’ll have the opportunity to earn rewards by hitting mileage and fundraising benchmarks. And when we say “rewards,” we’re not just talking about the endorphins and euphoria you feel on a big descent—every mile gets you a little closer to awesome prizes we know you’re going to love. Ride solo or join a team, then watch as you climb the MMM Leaderboard whenever you opt to saddle up.

Let’s make Bike Month 2021 the ride of a lifetime.

 

 

IMPORTANT DETAILS

 

  • Million Mile May runs from May 1–31, 2021
  • Free virtual event
  • Participate from anywhere in the world
  • All riders must have their own smartphone and email address to track their progress
  • Log miles and fundraise to compete for prizes
  • Interact with fellow riders online
  • Ride solo, with your family, or on a virtual team
  • Help us reach our 1,000,000-mile goal!
Together we ride.

The thrill of smashing your personal Million Mile ride goal is a reward unto itself, but that won’t stop us from sweetening the deal for you. Read on to learn how you can win prizes courtesy of event sponsors Cleverhood, Trek, Primal, Vespertine NYC, and Manhattan Portage.

CLOCK UP THE MILES

 

You’re going the distance this May, and we think that’s well worth celebrating! To keep you motivated down to the last mile, we’re celebrating your milestone accomplishments with benchmark prizes all month long. The further you ride, the more you earn!

 

50 miles: A digital coupon book with rider-exclusive discounts from Primal, Manhattan Portage, Cleverhood, Trek and Vespertine NYC.

 

100 miles: Free entry into two (2) Bike New York Local Rides

 

300 miles: One (1) year of Bike New York Membership

 

500 miles: Free entry into the 2022 Discover Hudson Valley event or the 2022 Twin Lights Ride

RACK UP THE DOLLARS

 

The milestone rewards get even better for riders who are champions of our mission and fuel the free, accessible programming that keeps children and adults thriving.

 

$50: A digital coupon book with rider-exclusive discounts from Trek, Primal, Manhattan Portage, Cleverhood, and Vespertine NYC, and your name in lights on our social media Wall of Fame

 

$100: A pair of Kryptonite bike lights (first 100 people), and free entry into two (2) Bike New York Local Rides

 

$300: Mystery Merch Drop (first 50 people) and one (1) year of Bike New York Membership

 

$500: One (1) official Bike New York Season Pass:

  • Free entry into the 2022 Discover Hudson Valley event and 2022 Twin Lights Ride for you and a friend
  • Free VIP entry into the 2022 TD Five Boro Bike Tour for you and a friend (limited to the first 5 people to reach this milestone); or
  • Free Standard entry into the 2022 TD Five Boro Bike Tour for you and a friend (next 20 people to reach this milestone)

HIGH ROLLER PRIZES

 

Thanks to the generosity of our partners, the overall top 5 mileage earners and top 5 fundraisers are scoring extra special gift boxes, chock full of surprises and swag!

 

 

GRAND PRIZE WINNERS

$300 Primal Wear Gift Card PLUS a Bike Month Prize Pack featuring gifts from Manhattan Portage, Trek, Vespertine NYC, and Cleverhood

 

SECOND, THIRD, FOURTH, AND FIFTH PLACE WINNERS

Bike Month Prize Pack featuring gifts from Manhattan Portage, Trek, Vespertine NYC, and Cleverhood

 

 

Some restrictions apply. Click here to review our Rules & Regulations.

This is why you ride.

Million Mile May is all about making the choice to boost your mood, jumpstart your wellness routine, and connect with your community… simply put, when you ride, you feel good. But you can also let those on-bike miles do good for others when you turn your ride into a fundraiser for Bike New York’s free education and community programs.

 

Here’s how to easily convert your daily cruise into a powerful donation drive:

SPREAD THE WORD

 

Tell the world about your Million Mile magic and watch it grow into something that really makes a difference. Share your personal reason for riding with friends, family, and bike buddies, and ask them to support your commitment to sharing the joys of cycling. Your MMM journey fuels Bike New York’s completely free, accessible-to-all education programming, empowering kids and adults to thrive as they ride. Here’s how you can get your personal fundraiser off the ground:

 

  • When you’re checking out the MMM Leaderboard on the Kilter Rewards app, tap the blue “Fundraise” button
  • Tap “Start Request”
  • Enter your goal for how many days you’ll aim to ride in May–although we encourage you to go for the gold and take on the whole month, your goal is completely up to you!
  • Enter a target donation amount you’d like to ask for (how about one of our fundraising milestones?), then tap “Share”
  • Start spreading the word: You’ll be given the option to send a text message to your biggest fans, or instantly share with your Facebook, Twitter, and LinkedIn networks.
  • Watch the donations roll in!

GIVE YOURSELF A BOOST

 

When it comes to kickstarting your fundraising efforts or reaching that final milestone, it helps to show yourself some love. Contributing to your own donation drive not only proves to your crew that you’re serious about reaching your goal, but it’s also a simple, direct way to double down on your support for free and accessible bike education.

 

According to the experts, the closer someone is to meeting their fundraising goal, the more likely people are to donate. Add a little fuel to your fundraiser in three quick steps:

 

  • When you’re checking out the MMM Leaderboard on the Kilter Rewards app, tap the blue “Donate” button
  • Choose an amount and click “Next”
  • Input your credit card information and select “Donate”

 

Every time you get your wheels spinning in May, you’re giving kids and adults the skills and resources they need to become confident, empowered cyclists. But those points you’ll be earning from your May miles aren’t just for good karma. Click here to learn about the awesome prizes we have planned along your fundraising journey.

Pedal proudly–you’re going places.

Taking on a month-long cycling challenge is no small feat, but you’ll never go it alone. Meet Bialy, your personal cheerleader and guide to Million Mile May.

There are two things folks ask me all the time. One: What’s a bialy? (“Depending on who you ask, a bagel’s even more delicious cousin or NYC’s flyest rock dove.”) Two: How the heck does a pigeon ride a bike?! (“Riding a bike is nothing. You should see us waterski!”)

 

What I wish they’d ask is how they can make the world a little healthier, happier, greener, and easier to get around, because that’s even simpler: just ride a bike. But I know you know that—that’s why you’re saddling up for Million Mile May!

 

All month long, I’ll be sending you updates from the road as I attempt to ride across the US, raising awareness for free bike education and safe, accessible cycling infrastructure as I go. Keep an eye out for tips and tricks, fun challenges, motivational messages, and fundraising pointers sent by yours truly. And if you share your MMM snapshots by tagging @bikenewyork, I’ll help you show ’em off!

 

As a pigeon who prefers to pedal around the Big Apple, I’m used to courting questions from the public. So if you need help or have feedback to share during your Million Mile adventure, I’ll make like a carrier pigeon and wing your comments over to the event support team.

 

See you out there on May 1, #bikeflock!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

BIALY’S STORY

Bialy was hatched and raised in Lower Manhattan, a NYC lifer. Though he’s been known to shake a tail feather all the way up to Barney Greengrass for crumbs of his namesake treat or to say hey to those fabulous peacocks at the Cathedral of St. John the Divine, he calls FiDi home. 

 

One of his earliest and most profound memories was peeping down at the Start line of the TD Five Boro Bike Tour with his fellow squabs, watching the streets bloom with life and color as the morning went on.

Even to a bird, this outpouring of joy was astounding, and growing up right in the center of the action changed his life. Bialy and his family made a tradition of watching the riders take off every first Sunday in May (check their cameo at the start of this Tour video).

 

However, one Sunday in May simply wasn’t enough joy for Bialy. Now that he had wet his beak in the cycling world, he needed more! A little bird told him about Bike New York’s free classes, so he flapped on over to the East River Playground and learned to ride alongside a flock of weekend students. Our talented instructors really can teach anyone!

But in 2020, something was different. May’s first Sunday rolled around, but the usual crowds and bikes and celebration didn’t. Things had seemingly come to a standstill, and like the thousands of riders who look forward to the nation’s biggest ride each year, Bialy was heartbroken.

 

Ever the schemer, he soon hatched a plan to carry that unmistakable NYC energy forward his own way: In May 2021, he will embark on a journey around the US to keep the spirit of Tour riding strong—and you’re invited to join him for a million miles of fun, wellness, and community.

21-Day Training Plan

Need a little push to get you back in the saddle? We’ve teamed up with Heather Milton, Sports Health expert at our official Healthcare partner, NYU Langone, to create a 21-day training plan you can use for any bike challenge you might be taking on. Made for cyclists of all skill levels and perfect for riders looking to kickstart their fitness routines after an extended period of lower activity.

 

Want to learn more about the Sports Health services at NYU Langone? Click here to receive concierge access.

Get ready, get set… get cycling!

 

But first, let’s talk through some key pre-ride prep that’ll get your body and mind to roll.

Step 1: Start to slowly build mileage. 

The old standby of a 10% increase in training per week is a safe and conservative way to gradually increase your fitness routine, which will keep you from hitting the wall during competition–whether you’ve got plans to take on a century or a month-long daily ride competition (hint, hint).

If you’re joining us for Million Mile May, don’t forget that you’ll be rewarded with bonus points when you ride 5 days in a row (with a little extra boost for your Wednesday rides), so be sure to factor that info into your training plan. The chart below demonstrates a good progression to follow while you’re ramping up your routine. Let’s say you currently average two 60-minute rides a week. With a little work, you can modify your routine to score those extra points while also gradually increasing your total on-bike time each week. 

 

 

Keep in mind that you don’t want to change workout frequency, duration and/or intensity all at the same time. Try to keep your intensity as consistent as you can throughout the ramp-up period and focus on individually increasing just the frequency or duration, as the chart above shows.

If you’re starting your routine with less total time per week than you’d like, don’t stress! With plenty of rewards to motivate you, your Million Mile May is an ideal opportunity to set and achieve new fitness goals.

Step 2: Balance your body. 

Getting your body ride-ready isn’t just something you do while you’re pedaling! There are all kinds of exercises you can do off your bike to help keep you fit and ready for long rides.  While cycling, the body tends to hold a similar position over an extended time, so some muscles remain in a shortened and tight position while others are in a lengthened or weakened position. Over time, imbalanced muscles can contribute to compensation patterns and overuse injuries.

 

To keep everything balanced and working to its full ability–or to even increase that ability!– add some mobility drills to the beginning of your workout to ensure you are getting both a good warm up and getting the range of motion your body needs to move at its best. Check out our recommendations in the gallery below.

Try 10 repetitions of the following before each workout!

Walking Lunge:

  • Start with feet together. 
  • Step one foot out far in front of you, and bend the back knee down towards the floor as you raise the arms up to the ceiling. 
  • Push off the back leg and swing the back in up and in front of you. 
  • Repeat with the other leg. This is one repetition.

Cat + Cow:

  • Get on your hands and knees with wrists under your shoulders and knees in line with hips.
  • Arch your low back as shown in the left image.
  • Then round your back as shown in right image.
  • Repeat 10 times.

Glute Bridge:

 

  • Begin lying on your back, belly button pulled in towards spine and feet flat, heels pulled in towards hips. 
  • Exhale and squeeze the gluteal (butt muscles) to lift the hips just until the thighs, hips and shoulders are all in one straight line.
  • Hold for a count of 3 seconds.
  • Progress to single leg bridges when this becomes too easy.

Foam Rolling:

 

As the name suggests, this technique involves rolling the muscles of the thigh, back of leg, hips, and lower leg over a hard foam roll. 

  • Begin at the start of a muscle rather than the belly (i.e. for the hamstring, start just above the knee or just under the buttocks, rather than in the middle of the back of your leg).
  • Roll slowly over the muscle from beginning to end, but not over the knee joint.
  • Remember to breathe!

Step 3: Crosstrain.

It may seem counterintuitive, but stepping out of the clips can actually help you perform better while you’re in ’em. Since just 30 minutes of cycling time per day gets you Challenge points, we recommend also working in some resistance training 2-3 days per week, if you can. Resistance training is a great way to build muscular efficiency, improve metabolism, and help you conquer those climbs.

 

Below are some examples of exercises that have a nice carry over to cycling performance. Start with just 1-2 sets per exercise if you have less experience with resistance training, then build as you get stronger.

Single Leg Squat with Trunk Rotation:

 

  • Stand on one leg. 
  • Engage the lower abdominals and keep your pelvis level.
  • While maintaining a level pelvis, perform a shallow squat. 
  • Slightly rotate your shoulders toward your stance side at the same time you perform the squat.
  • Return to the start position.
  • Repeat 10 times, then switch legs.

Step-Ups:

 

  • Start with your right foot on a step 4-6 inches high.
  • Hold dumbbells at shoulder height.
  • As you step up on the right leg, drive the left knee up and press the weight up to the sky.
  • Next, rotate your body 90 degrees to the left. To step down. Repeat 10 times, then switch legs.

Lateral Band Walks:

  • Begin by tying a resistance band around your thighs. 
  •  Perform a mini-squat, keeping your knees in line with your 2nd toe. 
  •  Hold the mini squat position as you step out to the right side with your right foot.
  • Be sure to keep your toes facing forward, and push to the right side with your heel, not the toe. 
  • Bring your left foot to meet the right, this is one repetition.
  • Do 10 repetitions.
  • Advanced version: Make the band tighter and put it around your ankles.

Bird Dog:

  • Start on your hands and knees, placing your hands under your shoulders and knees under your hips. 
  • Draw your belly button up towards your spine and extend your opposite arm and leg out as pictured.
  • Return to the start position.
  • Repeat, but this time with the alternate leg and arm.
  • This is considered one repetition. Repeat 10 times.

Prone Superman with Shoulder External Rotation:

  • Lay on your stomach with your shoulders and elbows at 90-degree angles and your thumbs pointing up towards the ceiling.
  • Keeping your pelvis and legs on the ground, lift your chest off the ground while maintaining your arms aligned with your trunk.
  • Hold this position for 2-3 seconds, then return to starting position. Repeat 10 times.

Plank with Hip Extension:

  • Start in a plank position with your shoulders directly over the elbows and hands, draw your belly button in towards your spine, and maintain a flat back. 
  • Continue checking each cue listed in the above bullet (like shifting eyes from mirror to rearview mirror and back while driving).
  • Lift one leg slowly while you maintain abdominal contraction. Repeat on each leg 5 times.

WARMING UP & COOLING DOWN

One of the simplest and most efficient ways you can improve your cycling life is to integrate targeted stretching into your routine. In this video, NYU Langone Health’s Heather Milton demonstrates key exercises you can easily practice at home to keep your on-bike time running smoothly.

 


 

At NYU Langone, our Sports Health team has the combined multi-specialty expertise to help you reach peak performance–no matter what your ride or race looks like. We are dedicated to providing world-class care to athletes at all levels and believe the best way to care for your unique needs is to bring together experts from a wide range of specialties who understand your priorities. Our Sports Health experts collaborate to customize diagnostic, treatment, rehabilitation, and performance plans to fit your lifestyle and help you attain your athletic goals.

 

Watch our video to learn more about our services, and visit nyulangone.org/bikeny so we can create a plan to help you start and finish any race at your personal best. 

Developed by Heather Milton, MS, RCEP, CSCS, Exercise Physiologist Supervisor and Sports Health expert at NYU Langone.